This crispy Fried Panini Sandwich is the perfect American breakfast dish! It's quick, simple and filled with plenty of melted cheese and juicy chicken.
Sure, I'd be happy to help! Here's a simple and healthy recipe for a Fried Panini Sandwich, along with the estimated calorie count and some potential benefits:
**Ingredients:**
- Whole wheat bread slices (2 slices)
- Grilled or roasted chicken breast (2-3 oz)
- Fresh spinach leaves (a handful)
- Tomato slices (2 slices)
- Red onion slices (a few)
- Low-fat cheese (1 slice)
- Olive oil cooking spray
**Instructions:**
1. Preheat a panini press or a non-stick skillet over medium heat.
2. Lay out the bread slices and layer one side of each with chicken, spinach, tomato, onion, and cheese.
3. Close the sandwich with the remaining bread slice.
4. Lightly spray the panini press or skillet with olive oil cooking spray.
5. Place the sandwich on the press or skillet and cook until the bread is toasted and the cheese is melted (about 3-5 minutes).
6. If using a skillet, gently press down on the sandwich with a spatula while cooking, then flip it over to cook the other side.
7. Once both sides are golden brown and the cheese is melted, remove from heat and let it cool slightly before cutting and serving.
**Estimated Calorie Count:**
The calorie count can vary based on portion sizes and specific ingredients used. As a rough estimate, this sandwich could contain around 350-400 calories.
**Benefits:**
- **Balanced Nutrition:** This sandwich includes lean protein from the chicken, fiber from the whole wheat bread and spinach, and vitamins from the tomato and onion.
- **Whole Grains:** Whole wheat bread provides complex carbohydrates and dietary fiber, which can help with sustained energy levels and digestive health.
- **Protein:** Grilled chicken is a lean source of protein, important for muscle repair and overall body function.
- **Leafy Greens:** Spinach is rich in vitamins, minerals, and antioxidants that support immune function and overall health.
- **Lycopene:** Tomatoes are a good source of lycopene, an antioxidant linked to various health benefits, including heart health.
- **Flavorful Ingredients:** The use of onion and cheese adds flavor without excessive calories.
- **Portion Control:** Using proper portion sizes and healthy ingredients makes this sandwich a well-balanced option.
Remember that these are general guidelines, and it's important to adjust ingredient quantities and portion sizes to meet your specific dietary needs and preferences.